Fish usually appear on our plates on Friday. Nutritionists recommend that they be more often included in the menu, if possible. In particular, if you want to take care of the silhouette and cardiovascular system. One of the fish that is distinguished by its exceptional health -promoting properties is bream. Why is it worth eating it and how to prepare a bream? We suggest.
It looks a bit like a carp, no wonder The bream is a fish living in sweet waters, belonging to the carp family. It can grow up to up to 80 cm long, usually weighs about 6 kg. It can be distinguished from the carp from the fins, the bream has them much darker and jagged. In addition, the bream is covered with a thick layer of mucus. The bream meat is slightly gray, slightly sweet in taste, it has quite a lot of bones.
Delicate bream meat is easily digestible and low -calorie, in 100 g it contains only about 108 kcalthanks to which it will be an ideal option for people who care about the line. A large portion is present in it Proteins that are perfectly full. It is worth adding that proteins are the basic building of the body, support tissue regeneration, affect the proper functioning of muscles, and participate in metabolic processes occurring in the body.
In bream meat you will also find unsaturated omega-3 and omega-6 fatty acids that affect the proper functioning of the circulatory system. They support the heart, protecting them from diseases, including coronary artery disease, stroke or stroke. They beat too high levels of “bad” cholesterol in the blood, and have antiatherosclerosis. In addition, they have a positive effect on the nervous system, and also support the condition of the skin, hair and nails.
There is also no shortage of vitamins and minerals, such as:
- vitamin A – has an antioxidant, supports eye health, protecting them from diseases,
- B group vitamins – among others, they support the cardiovascular system, nervous system, muscular system, and metabolic processes,
- vitamin D – supports immunity, strengthens bones and teeth,
- vitamin E – has a beneficial effect on the condition of the skin, has an antioxidant effect,
- potassium – helps to reduce too high blood pressure, regulates water and electrolyte management,
- magnesium – supports the work of the brain, heart and muscles,
- calcium and phosphorus – strengthen bones and teeth,
- harness – has an antioxidant effect and supports the immune system.
The bream is suitable for frying, grilled, steaming or smoking. One of the easiest ways to prepare this fish is baking it in the oven. Just washed and cleaned meat with salt, pepper, garlic, dried green parsley and marjoram. Then put it on baking paper and bake at 180 degrees for about 25 minutes. You can serve the bream prepared in this way with fries, looked after potatoes, or cooked potatoes with dill. It is also worth adding salad, for example from sauerkraut, or the one made of white cabbage with the addition of dill.
Bream in fried breaded It is also easy to do. Sprinkle the cleaned meat with salt and pepper, bread in mace, egg and breadcrumbs, and then fry in well -heated butter clarified. Serve the fish with a sprinkled lemon.
Sources: Teragotzie.pl, diettytycy.org.pl
